Jun 17, 2026
RX Performance Athlete
Upper Body Strength & Conditioning
Main WOD
- - Strict Press: 4x5 @ 75% 1RM
- - Weighted Pull-up: 4x4 @ Added Weight
- - Barbell Bent-over Row: 4x6 @ Moderate Weight
- - Conditioning: 3 Rounds of 10 Bar Muscle-ups, 15 Kettlebell Swings (24kg), 200m Run
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 Min General Warm-up (Row or Bike)
- - Dynamic Shoulder Mobility: Arm Circles, Band Pull-aparts, and Torso Twists 10 each
- - 3 Rounds of: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Recovery
- - 5 Min light stationary bike or walk to cool down
- - 2 Min of deep breathing
- - Foam Roll Upper Back and Shoulders for 5 Min
Mobility
- - Shoulder Dislocates with PVC Pipe: 10 reps
- - Pigeon Pose: 1 Min per side
- - Couch Stretch: 1 Min per side
Coaching Advice
Target time: Finish under 12:00
How to pace: Start steady on muscle-ups; aim to hold a consistent pace on kettlebell swings and the run.
How to be competitive: Push to minimize rest on transitions, focus on maintaining form for muscle-ups.
What you should feel: You should feel engaged in your core and upper body; expect to be challenged but maintain control throughout.
Coach Note
Focus on a smooth and consistent pace throughout the conditioning piece for effective energy management. This workout is designed to optimize upper body strength and conditioning while allowing for a light deload before the test phase.